Research and practice show that by doing various weight-loss exercises, you can quickly change your body shape and make your body healthier and younger. The following is the method of hip weight loss exercise: 1. Exercise 1: Hold a fixed object with your hand, tie a sandbag or other objects (self-defined weight) at the ankle joint, and do the back swing exercise with alternating legs straight at a certain rhythm, and do four eight-beat exercises at a time.
Exercise 2: Lie on your side, put your hands under your head, straighten your legs, raise your toes outwards, keep your arms still for 1-2 minutes, then turn your other leg to 180 degrees and do the same action, and repeat twice for each leg.
Exercise 3: Kneel down, hold your hands on the ground, raise your head, swing your legs alternately to the extreme, and do four eight beats at a time.
Exercise 4: Raise your posture, put your hands on your sides, bend your legs and lift your hips, and do hip lifting exercises at a certain rhythm. Do two sets of four eight beats at a time.
Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four eight beats at a time.
2. A. Kick your hips: Lie on your back, push your heels hard and lift your hips at the same time, relax after 2 seconds, then kick your hips and relax, and go back and forth for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.
B. Lower limb extension: in prone position, lift the lower limb alternately to the maximum, * * * about 20 -30 times. You can cite meat and sports fat.
C. Hold the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and one side simultaneously holds the fat parts of both sides of the buttocks for 2 minutes. It can accelerate subcutaneous tissue metabolism and dissolve fat.
D. Hip rubbing: in prone position, rub your hips with your palms for 2 minutes (without clothes). It can tighten skin and disperse fat.
E. Kneading the waist: in prone position, make fists with both hands, and knead the soft tissues on both sides of the lumbar spine with the raised part of metacarpal joint to relax subcutaneous fat.
F. Lift air and waist: stand in a standing position, put your hands into your waist, inhale and waist, and shake your hands inward and push your waist 1 -2 minutes. It is intended to transform fat and exercise waist tissue.
G. Hit the waist and buttocks: standing, holding hands in an empty fist shape, and hitting the waist and buttocks hard for 2 minutes can speed up the substitution. This is a series of continuous techniques, which have the best effect in the early stage of waist and hip weight loss. Doing this exercise after childbirth will restore your body shape faster.
H. Jumping exercise: standing posture, hands drooping, chest stretching and waist jumping 1 min, which can shake muscle groups and differentiate fat.
3. Beautiful Hip Trilogy: Practice 1: Get down, palms and knees on the ground, arms and thighs parallel. Count to 5 slowly, lift your right foot outward (similar to the posture of a puppy peeing), and pause for 5 seconds at the highest point. Then slowly count to 5, put your feet down and wait until you reach the desired number of times before changing your feet.
* Effect: It can eliminate hip relaxation.
Exercise 2. Get down, palms on knees, arms parallel to thighs: slowly count to 10, and lean forward with your right leg. Then straighten back and up and pause for 5 seconds at the highest point. Then slowly count to 5 and put your legs back in their original positions.
Do it as many times as you want before changing your feet.
* Effect: Eliminate buttocks fat and make buttocks stronger.
Exercise 3. Stand up straight and hold the back of the chair with both hands. Try to keep your left toe forward and your right toe outward. Lift your right foot backwards, slowly count to 5, and pause for 5 seconds at the highest point. Then put down your right foot and count to 5 slowly. Wait until you change your feet as many times as you want.
* Effect: It can effectively eliminate the fat on the upper buttocks.
It often takes a period of exercise to lose weight on the buttocks. I believe that after exercising for a period of time, you will get tight and stiff hips, not just the goal of losing weight.